Marathon Pace & Power Grinder

Workout - Marathon Pace & Power Grinder

• 2.4km @ 9'00''/mi
• 3 lots of:
  • 3.2km @ 6'45''/mi
  • 2min 30s rest
• 1.6km @ 9'30''/mi
• 6 lots of:
  • 20s @ 4'00''/mi
  • 40s rest

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Intro

Here’s what you need from “Trail Marathon Training #3 | Back On Track” by The FOD Runner—a solid video worth watching in full. We’ve pulled out the key moves so you can put them into practice starting today.

Key Points

• Recovery and rhythm: a chance to reset after a tough training block, building back momentum with marathon-pace work and hill-focused strength.
• Main set: 3 × 2-mile repeats at marathon pace (around 6:40–6:50 min/mi), targeting ~150 bpm heart rate, separated by 2–3 minutes of easy running, plus short uphill sprints to finish.
• Elevation work: seek out hilly terrain, aim for 750 ft of climbing on longer outings, and spend time running downhill with control to build resilience and prevent knee or hip issues.
• Execution: maintain a pace that lets you stay upright and relaxed, use hill sprints to develop power in the legs, and watch your heart rate to confirm you’re hitting the target zone. Scale the paces to match your fitness level using the Pacing app.

Workout Example

Tuesday – Marathon-pace Repeats and Hill Sprints

1. Jog 1–2 miles at an easy effort to warm up.
2. 3 × 2-mile repeats at marathon pace (≈6:40–6:50 min/mi). Target HR ~150 bpm. Take 2–3 minutes of easy jogging between each repeat.
3. Run 1 mile easy to cool down.
4. Hill sprints: perform 6–8 short (15–20 second) uphill sprints on the way back, emphasizing power through the knees and snappy footwork.

Optional Long Run: Build in a long outing on Friday or Saturday—18 miles over trails with significant elevation (targeting 40 miles for the week overall). Keep the tempo conversational and soak in the route.

Closing Note

Take this week’s marathon-pace repeat and hill-sprint protocol for a spin, and tune the paces in the Pacing app to match where you’re at right now. Train well—you’re ready for this! 🚀

References

• Trail Marathon Training #3 | Back On Track | FOD Runner - YouTube (YouTube Video)